CARTHEL

Science Educational Foundation , Inc.

San Vicente ,San Manuel, Tarlac
SY 2020-2021
FINAL EXAMINATION
Physical Education and Health 11
NAME: DATE:
GRADE/SECTION: SCORE:
Directions: Choose the letter of the correct answer from the given option and write it on
the blank provided.
STRICLY NO ERASURE!

_______1.Always consider the number of aerobic exercise sessions per week.

When doing cardio exercises, especially to lose weight, frequency is an important
factor to make it more effective. Start cardio exercises for at least 3 days a week
for the first few weeks, with not more than 2 days’ rest between sessions.
Afterwards, we can gradually increase the frequency of exercise to 5 days a week.
a.Frequency b.Intensity c.Time d.Type

_______2. To be effective, aerobic exercises should be done in moderate intensity,

that is, our heart rate should be 60 to 80% of our maximum heart rate. First,
determine the target heart rate by getting the maximum heart rate and the
recommended heart rate range. This will then tell how hard we should exercise
during our training.
a.Intensity b.Time c.Type d.Frequency

_______3.More time spent doing aerobic exercises means more calories burned
and an increase in endurance. We can at least do 20 minutes per session at first,
then gradually increase it to 60 minutes.
a.Time b.Frequency c.Intensity d.Type

_______4. Running, jogging, sprinting, swimming, and playing contact sports such
as basketball are some activities that we can do to improve our heart rate. It is
also important to try different exercises and activities to avoid boredom.
a.Intensity b.Frequency c.Type d.Type

_______5. ________is a dominant source of muscle energy for high intensity physical
activities. It provides high bursts of start up energy that lasts around ten seconds or less.
ATP-CP provides immediate energy without requiring any oxygen (anaerobic) and does
not produce lactic acid (a-lactic). Many athletes who participate in sports competitions
require short amounts of acceleration. Athletic events like the shot put, weight lifting, and
100-meter sprint are examples of physical activities that utilize the ATP-CP energy system.
However, the ATP-CP system will not supply ATP again until the muscles have rested and
have been able to regenerate.
a. Anaerobic A-Lactic (ATP-CP) Energy System
b.Anaerobic Lactic (Glycolytic) Energy System
c. Aerobic Energy System

_______6. Most sports and physical activities use these energy systems. Though
there are times when one energy system dominates during a specific type of physical
activity, it is important to understand that all energy systems are active. Each energy
system changes during the activity depending on its duration and intensity.
Therefore, once we engage in physical activities or sports, all three energy systems
may be in use but in varying degrees.
a. Anaerobic Lactic (Glycolytic) Energy System
b. Aerobic Energy System
c. Anaerobic A-Lactic (ATP-CP) Energy System
_______7. ________ is also known as the glycolytic energy system, an energy
system that supplies energy for medium to high intensity physical activities. These
high intensity activities usually last from ten seconds to two minutes. When an
athlete sprints for 400 meters, lactic acid builds up in blood and muscle cells.
Normally, there is a shortness of breath, and a burning sensation in the muscles
once lactic acid is produced. Same as with ATP-CP, the anaerobic lactic system does
not require oxygen but is capable of supplying energy for high intensity activities.
The difference between the two systems is amount of time that the system can
work. Thus, if an athlete exceeds ten seconds while sprinting, the anaerobic lactic
system kicks in to provide energy.
a. Aerobic Energy System
b. Anaerobic A-Lactic (ATP-CP) Energy System
c. Anaerobic Lactic (Glycolytic) Energy System
_______8. We can always eat the food that we want. There is nothing wrong
with eating. It only goes wrong if we consume less or more than what our
body needs; also when we eat unhealthy food. This can lead to being
underweight, overweight, or even obese. It is alarming to see that many are
suffering from malnutrition, overweight, and obesity.
a.Sleep Management
b. Eating Habits
c. Stress Management
_______9. We need to deal with the fact that stress is part of our lives. Stress happens
for many reasons – environmental factors, fatigue, too much work, illness, and
loneliness. It is inevitable; hence, needs to be handled properly.
a. Stress Management
b. Sleep Management
c. Eating Habits

_______10. Sleep is essential to everyone’s health. Normally, we need about 6 to 8

hours of night sleep everyday to allow the body to rest and regenerate. When we wake
up in the morning after a good night’s sleep, we feel fresh and energetic.
a. Eating Habits
b. Stress Management
c. Sleep Management

_______11. This is the most common bad sleeping habit of most people. In order to
submit a project, a paper, or some other work at the last minute, they cram to finish it,
staying up all night until they are done. Some people just spend the night reading or
doing other stuff that they just do not want to postpone for another time.
a. Eating Before Sleeping
b. Staying up all night
c. Internet Addiction

_______12.Eating could be one of the things we do that give us comfort—but should

be discouraged just before bedtime. Eating before sleeping can cause discomfort
preventing us from falling asleep easily. When we eat too close to our bedtime, it
means that we go to our bed while digesting. This can cause acid reflux which
makes a person lose sleep. It is best to eat 4 hours before falling asleep so we can
be sure that our digestive system has done its job.
a. Staying up all night
b. Internet Addiction
c. Eating Before Sleeping

_______13. Social media is massively addictive. Many people would spend a lot of their
time browsing social media sites such as Facebook and YouTube. They are awake all
night to converse and play with their friends and forgo sleeping on time. This results in
tiredness and unproductiveness in work, in school, and even at home.
a. Internet Addiction
b. Eating Before Sleeping
c. Staying up all night

_______14. __________is the practice of consuming large amounts of food

in response to emotions instead of hunger. Many people turn to food as a
source of comfort, a stress reliever, or as a reward. Eating as a coping
mechanism is unhealthy because the problem is not addressed. Eating makes
someone feel better for a while but the emotion (or its cause) remains
unaddressed. Overcoming this unhealthy habit means teaching an emotional
eater healthier ways to deal with stress and to develop better eating habits.
If it is not resolved, emotional eating can lead to obesity and weight gain.
a. Social Eating
b. Distracted Eating
c. Emotional Eating

_______15. Have you tried eating while watching your favorite show or
sports team on TV? Eating while watching TV for extended periods of time
poses a serious risk to your health. Many do not pay attention to their meal
as they are distracted with what they are watching, thus they tend to eat
more. Others spend time eating junk food, sweets and soft drinks while
watching TV. This type of diet leads to overweight, obesity, and even
increased risk to diseases like diabetes and hypertension. Aside from
consuming too much food, it promotes an unhealthy lifestyle—leading a
sedentary lifestyle rather than going out and doing physical activities.
a. Social Eating
b. Emotional Eating
c. Distracted Eating

_______16. Many times in our lives, we get invited to partake of all the
scrumptious food on the table during celebrations. Oftentimes, we indulge
even if we are not hungry for the sake of being sociable and to not offend
the host or the group. This is called Social Eating. Sometimes, peer pressure
is the reason why one feels compelled to consume more calories than
planned. Social eating can directly affect a person’s health, leading to obesity
and other health-related problems. While most of us try to maintain a good
eating habit, attending social events with lots of eating can get in the way.
This only makes a healthy eating habit difficult to maintain.
a. Distracted Eating
b. Fueling for Performance
c. Social Eating

_______17. Before heavy training, an athlete needs the right kind of food
that can provide the proper fuel for his or her energy requirement. There
should be a balance among all food groups: carbohydrates, protein, fats,
minerals, vitamins, and water that will provide the body what it needs for an
effective and optimum performance. Athletes usually practice this sort of
structured diet for good body composition, athletic performance, and
recovery. In addition, athletes need to eat a variety of food to stabilize the
condition of the body. They need to eat regular meals and snacks and get
enough calories to fuel the body for training and athletic events. Athletes also
need to drink more fluids as compared to non- athletes. This helps them to
avoid dehydration which can cause dizziness, muscle cramps, and
lightheadedness.
a. Emotional Eating
b. Fueling for Performance
c. Distracted Eating

_______18. Athletes follow a structured diet for good body composition, athletic
performance, and recovery. They eat a balanced diet of carbohydrates, protein, fats,
minerals, and vitamins to be effective in their performance.
a. Emotional Eating
b. Fueling for Performance
c. Distracted Eating

_______19. It is habitually consuming large amount of food in response to emotions

instead of hunger. Food is seen as a source of comfort, stress reliever, or reward to
make one feel better.
a. Social Eating
b. Emotional Eating
c. Distracted Eating
_______20. This is eating with peers just for the sake of being sociable. Peer
pressure is the main reason why one feels compelled to consume more calories than
what is planned.
a. Distracted Eating
b. Fueling for Performance
c. Social Eating

_______21. People who spend more time eating while watching TV is prone to being
overweight, obese, and increased risks to diseases like diabetes and hypertension.
Too much TV-watching and making it part of one’s lifestyle is unhealthy because it
makes a person spend less time in doing physical activities.
a. Emotional Eating
b. Fueling for Performance
c. Distracted Eating

_______22.It is referring of being:

1.Weak and lesser strength, easily gets cold and infection
2.Headache
3.Upset stomach, including diarrhea and constipation
4.Loss of appetite
5.Aches, pains, tense muscles
6.Sleeplessness
a.Emotional
b.Physical
c.Mental

_______23.It is referring of being:

1.Lack of focus
2.Disturb mind setting
a.Physical
b.Emotional
c.Mental

_______24.It is referring of being:

1.Nervousness, gets easily upset, moody
2.Overwhelming feeling and sometimes uncontrollable experience in relaxing the
mind
3.Low-self esteem, loneliness and the feeling of being worthless
a.Mental
b.Emotional
c.Physical

_______25.Light to moderate-intensity physical activity that requires more oxygen

than sedentary behavior, and thus promotes cardiovascular fitness and other health
benefits (e.g., weight bearing exercises like jumping rope, cycling, swimming,
running playing football, basketball, or volleyball).
a.Aerobic
b.Lifestyle
c.Anaerobic

_______26.High-intensity physical activity that is done in a short duration of time

requiring high energy. Anaerobic activities are strength-base activities in the absence
of oxygen (e.g., sprinting during running, swimming, or cycling) requires maximal
performance during the brief period.
a.Aerobic
b.Anaerobic
c.Sports

_______27.Physical activities which have been a part of our daily routine (e.g.,
walking, climbing stairs, sweeping or raking the yard), which is usually light to
moderate in intensity.
a.Sports
b.Lifestyle
c.Physical activity play

_______28.A physical activity requiring skill and physical prowess that is governed
by set of rules and regulations that is often done in a competition. There are two
categories of sports: individual and team.
a.Physical activity play
b.Play
c.Sports

_______29. An intense play activity that requires substantial energy

expenditure (e.g. playing tag, jumping rope).
a.Play
b.Sports
c.Physical activity play

_______30. Simple and self-reflected activities with flexible rules for the
purpose of enjoyment.
a.Play
b.Lifestyle
c.Sports

Prepared by:
MR. JOHN ERNEST E. CONSTANTINO
Adviser

Noted By:
MRS. JESSICA P. MALICDEM
School Principal